Your Daily Choices Can Heal Or Kill

“Regaining health is more difficult an objective then becoming ill. Becoming ill is a random act of ignorance and regaining health is an intentional effort in frustration.” 
― Richard Diaz

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Although hereditary factors can play a part in some diseases, you have more control over your health than you think. Your body is an amazing machine designed to heal if it senses a threat, but poor daily food choices and inactivity can lead to permanent damage. There comes a point where your body gives in and stops fighting.

Once this occurs there is often damage that can’t be reversed. Diabetes can lead to blindness, loss of limbs, and even coma. Heart disease and hypertension can lead to heart attacks and strokes. Your choices could leave you dependent on others for your care.

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But the good news is you can change your future. You have a choice every day to make better decisions regarding your health.

Don’t wake up one day and regret the opportunities you had to create a healthy lifestyle, and live a better quality of life.

FOLLOW THESE TIPS TO CREATE A HEALTHIER LIFESTYLE :

  • Monitor your weight- Although it’s important not to obsess over the scales and weighing yourself daily, you do need to check your weight periodically. Gaining just a few pounds each year can increase your risk of cardiovascular disease, high blood pressure, and diabetes. Make a point to weigh yourself once a week and log your results. If you notice a slight gain of a couple of pounds, then simply increase your activity and cut back on portion sizes. Tracking your weight on a regular basis will help you avoid extra pounds that can creep up over the years.
  • Remain active– Staying active is a key factor in improving health and maintaining an optimum weight as you age. Today more than ever, people tend to lead a more sedentary lifestyle. Many people have desk jobs and find it difficult to incorporate exercise into their schedule. However, it’s important to remain active so you can enjoy a good quality of life as you age. Brisk walking is a great cardiovascular exercise and you may want to consider walking or biking to work. Perhaps you can fit exercise in by taking a walk on your lunch break or joining a gym close to work. Many gyms are now 24 hours making it easier than ever to fit workouts into your schedule. It’s important to find an activity you enjoy and schedule your workouts on your calendar.
  • Avoid processed foods- Processed foods are typically high in calories and contain chemicals and toxins that can lead to weight gain. If you frequently eat out, try to select grilled lean meat without sauces. Select a salad, baked potato, or steamed vegetables as a side dish. Try to cook and eat most of your meals at home. Purchase organic fruits and vegetables when possible and experiment with healthy new recipes you’ve always wanted to try.
  • Do resistance training- Weight training is vital as you get older. Studies show that muscle mass declines with age. Muscle mass peaks around the mid-twenties; starts to decline in our thirties, and picks up speed as we age. Weight training helps you maintain a healthy metabolism and helps combat the loss of muscle tone as you get older. Lifting weights 2-3 times a week can play a major role in maintaining your strength and muscle tone. Therefore, if you are already strength training, you are on the right track! If not, it’s never too late to pick up a set of weights and get started.

Take control of your health starting today! Make the decision to heal rather than kill. It’s all about our daily choices.

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Spin, Sweat, Meditate

Post Spin 😓

Spin is a great non impact workout that can help you burn fat and lose weight.

I just recently purchased a spin bike on Amazon a couple of weeks ago for under $300.

It’s well worth the money especially as I patiently wait for my knee to heal. Spinning provides a safe and effective low impact workout while I take a break from running. I also love the convenience of working out at home if I don’t have time to get to the gym.

I’ve found a great variety of spin workouts on YouTube such as strength, endurance, or high intensity calorie burn. Therefore the options are endless in regards to time, intensity and goal.

Here is the one I just finished. I got an amazing workout in around twenty minutes.

Just check out the many benefits below:

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Also, meditation is a great way to relieve stress, improve health and sleep. Check out the new “Calm” app to guide you through simple meditations and proper breathing techniques.

 

https://www.calm.com/

Don’t Let The Weekends Destroy Your Progress

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What did you do this week to help you move closer to your health and fitness goals? Did you food prep your meals in order to stay on your nutrition plan? Did you kill it in the gym this week pumping out more reps, weight, and intensity?

Think about all the effort you put into preparing meals, journaling intake, and resisting junk food and cravings during the week

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Did you get all scheduled workouts in this week? Do you feel yourself getting stronger and improving your fitness level?

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sports workout legday legs

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Believe it or not, that’s the easy part…..

The hard part is when the weekend rolls around. It can be easy to destroy all the progress you gained during the week.

All it takes is an innocent splurge of drinks with friends one night, pizza and dessert the next.

All those calories can offset the progress you worked so hard to achieve during the week.

Plan your weekends just like the rest of the week. Plan extra activity to help burn excess calories. Choose light beer instead of calorie laden cocktails. Remember you can have fun and splurge but put some thought into sensible choices.

Self Control- It’s More Important Than You Think

Self control can be a tremendous challenge but it’s like a muscle that responds to how often we use it. The more you use it the stronger it gets. Learn to pause and think about your food choices. It’s more important than you might think.

How are you going to feel 5 minutes after gobbling down a burger and fries? Poor food choices affect you physically by making you feel sluggish and in the long run can lead to disease. Mentally it often makes you feel bad about yourself and your inability to stick to your goals.

Think about it; is your health and well being worth that few minutes it takes to scarf down that greasy pizza or sugar laden doughnut? You can learn to make better choices by exercising self control.

Learn to visualize success and imagine how you are going to feel after making a healthy food selection. Every time you make a better food choice, you increase your will power and self control.

You can learn to enjoy healthy food. It simply requires discipline. Try experimenting with new recipes and really get involved in your food preparation. Your body will respond with more sustained energy and you will build discipline and self control.

Remember pause and reflect- food can either improve your health or cause disease. It’s your choice. 😊

Immune Boosting Orange Smoothie

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Coconut milk, 2 cutie oranges, cup of cantaloupe, cup of fresh spinach, hemp protein and fiber, organic flax , cinnamon and crushed ice

Your Strength And Beauty Awaits

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“It is a shame for a woman to grow old without ever seeing the strength and beauty of which her body is capable.” ~Socrates

I love this quote!  It’s so true. Women often see themselves as weak, never realizing they have the power to transform their mind, bodies, and souls. Weight training is vital for women to create strong bones and build lean muscle. Being strong is empowering!!

I love the feeling I get from strength training. Some of my favorite exercises include push-ups, the barbell clean and press and pull ups.  I hated pull ups when I first attempted them. They were, and still are the hardest exercise I’ve ever done. But I was determined to build the strength and my goal was to do them unassisted. I started with assisted and gradually progressed over time. I felt an amazing sense of accomplishment conquering my very first one.  When I do those exercises; I feel invincible. Proof that if you set goals and consistently put in the work, you will see the progress.

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I’ve transformed myself over the years and it has boosted my self-confidence and given me the insight to find my true passion;  a career in fitness. I’m in better shape today at the age of 55 than I was in my thirties. I entered my first figure competition  (pictured above) at the age of 53 and ran my first marathon at the age of 50. Proof that you have the power to see your what your body is capable of -the strength and beauty that you deserve. All you have to do is set goals and put in the work.

 

Aging And Weight Gain

Aging and Weight Gain

I guess I don’t so much mind being old, as I mind being fat and old” Ben Franklin

Many people assoclifestyle changeiate aging with weight gain. That’s not surprising when you look around and notice that many of your friends, co-workers, and loved ones seem to pack on pounds with each passing year. Subsequently, many people assume weight gain is a normal part of the aging process. However, you can prevent weight gain as you get older with a consistent exercise program and a healthy diet.

In our youth-oriented culture, many people look at aging as losing their looks, their health, and their value in society. Aging is inevitable; everyone gets older, but how you age is greatly influenced by lifestyle factors. The foods you eat, the daily decisions you make, and how you take care of your body,  can have a huge impact on how you age.

Many times age-related weight gain is due to decreased activity and poor food choices. Quite often people become less active as they get older and begin to eat out more often. Eating away from home can be challenging due to high calorie, and high-fat menu items. This can lead to increased weight due to larger portions and extra calories. When you factor in a less active lifestyle, it can lead to weight gain and increase your risk of diabetes and heart disease.

A weight training program can help you maintain a healthy metabolism and prevent weight gain as you age. The solution is adding a well-balanced, consistent workout program that will help you manage your weight, and keep you strong and flexible. Therefore, it’s important to add flexibility and balance training to your routine to stay limber and strengthen your core.

Follow these five tips to avoid weight gain associated with aging and to help you live a more active lifestyle.

  1. Monitor your weight  Although it’s important not to obsess over the scales, you do need to check your weight periodically. Gaining just a few pounds each year can increase your risk of cardiovascular disease, high blood pressure, and diabetes. Make a point to weigh yourself once a week and log your results. If you notice a slight gain of a couple of pounds, then simply increase your activity and cut back on portion sizes. Tracking your weight weekly will help you avoid unwanted pounds that can gradually add up over the years.
  2. Clean up your diet As you get older you may find yourself more relaxed about your appearance and the pressure of maintaining a certain image related to your weight and appearance. Retirement often brings a more relaxed lifestyle without the pressures of a career and children. This is a wonderful time to explore life, travel, and experiment with delightful new restaurants and foods you’ve always wanted to try. The key is to eat a healthy diet of fresh fruits and vegetables and to limit your food splurges to one meal a week.
  3. Remain active– Staying active is a key factor in maintaining an optimum weight as you age. Many people become more sedentary after retirement when they no longer have the pressures and activities of a daily job. It’s important to remain active so you can enjoy a good quality of life as you age. Brisk walking is a great cardiovascular exercise or join a gym and become involved in group fitness classes. Many gyms offer programs specifically for seniors and offer discounts for memberships. You may want to consider trying aqua aerobics or a senior yoga class. It’s important to find an activity you enjoy and can adhere to on a consistent basis.
  4. Avoid processed foods  Processed foods are typically high in calories and contain chemicals and toxins that can lead to weight gain. If you frequently eat out, try to select grilled lean meat without sauces. Select a salad, baked potato, or steamed vegetables as a side dish. Try to cook and eat most of your meals at home. Purchase organic fruits and vegetables when possible. Experiment with healthy new recipes from the numerous online sources or from a new recipe book.
  5. Do resistance training  Weight training is vital as you get older. Studies show that muscle mass declines with age. Muscle mass peaks around in our twenties, declines in our thirties, and picks up speed as we age. Weight training helps you maintain a healthy metabolism and helps combat the loss of muscle tone as you get older. Lifting weights 2-3 times a week can play a major role in maintaining your strength and muscle tone. Therefore, if you are already strength training, you are on the right track! If not, it’s never too late to pick up a set of weights and get started.

The key to a healthy weight and metabolism as you age,  is to stay active and to consistently make healthy food choices. Enjoy occasional splurges in moderation. Weight gain and inactivity can increase your risk factors for cardiovascular disease, high blood pressure, and diabetes. Weight gain does not have to automatically occur just because you get older. Take charge of your health by following a well-balanced fitness and nutrition program and periodic monitoring of your weight.